Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.03% 88kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	4.8% 3.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	2.24% 0.85g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	88% 7.03mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.64% 25.5mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	9.64% 145mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.23% 120g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 12.2 times more Vitamin B1, 7.8 times more Vitamin B2, 7.3 times more Vitamin B3, 2.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin A, 1.7 times more Vitamin B5, more Vitamin C, 36.5 times more Vitamin E and 98 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.1 times more Calcium, 9.5 times more Iron and 8.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Copper, 1.5 times more Magnesium, more Manganese, 8.7 times more Potassium, 2.4 times more Sodium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.7 times more Energy, 2.4 times more Carbohydrate and 3.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 35.1 times more Sugars and 3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.